With the barbell on the rack (at shoulder height), approach it
with the back of your shoulders having the weight. While keeping your back and
head straight, lift the weight off the rack. Then while keeping your feet
shoulder length apart, begin to bend your knees. Keeping your back and head
straight, never let your knees go past your toes. Once your legs are bent around
90 degrees you can ascend back to the starting position.
1 b) Dumbbell Lunge
8 repetitions
Start by standing vertical and grasping weights in either hands. Then proceed
to extend one leg forward (as shown), and then with your back straight and head
up lower your body by bending your knees making sure that your knee does not
extend over your toes. Also, make sure the back leg does not touch the ground.
Now proceed back up to the starting position by pushing off with your heel.
2) Seated Calf Raise
10 repetitions
Sit on the machine with your thighs underneath the pads with your toes on the
bottom pad. Lower your heels as low as you can and then raise them as high as
you can. Repeat.
3 a) Crunch Twist
10 repetitions
Start with lying on your back with your knees at a ninety degree angle and
your hands by your side or behind your head for support. Now slowly lift your
torso in a diagonal fashion (bring a shoulder towards the opposite knee). Keep
your head and spine straightly aligned. Slowly return to the starting position
without releasing tension on your abdominals. Repeat on other side.
3 b) Pelvic Thrust
10 repetitions
Start by lying down on a mat and raising your legs to 90 degrees. Now with
your arms at your side raise your pelvis up while trying to keep your legs
perfectly vertical. This is a difficult exercise to perform properly but do your
best from the image as shown.
